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Old 03-02-2011, 04:02 PM   #1
lars
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Default Lars' Log

Hi everyone,

I'd like to start up my own little log, as I think it's gonna keep me motivated a little bit more and it's a nice way to keep track of the work. And the benefit of knowing that there's gonna be someone who is able to look if I was working out as planned is a nice push in the right way.
As my work-life balance usually does not allow me to train on weekends and friday is the "driving day" I decided to hit the gym two times a week which also seems to work out with the time I need to recover between workouts.
So my current plan looks like this:
Mon - hit the gym
Tue - cardio or some other sports (like to play table tennis with a buddy)
Wed - Rope Skipping and working the heavy bag
Thu - hit the gym again
Fri - some light cardio if there's time
Sat/Sun - free time to spend with my girl
I started to train with some linear progression in the mid of january and concentrated on the basic lifts.

Lift - Starting weight January 17th - Current values from February 28th:

Squat - 100kgx5x3 - 125kgx5x3
Overhead Press (Behind the Neck) - 40kgx5x3 - 57.5kgx5x2/last set 6 reps
Deadlift - 90kgx5x1 - 122.5kgx5x1
Bench Press - 65kgx5x3 - 77.5kgx5x2/last set 6 reps
Pull Ups - 8/8/6 - 5(+10kg DB)/7/6 (last 2 sets with 7.5kg)

What really helped was reading some articles of Mr Rippetoe about food intake and not caring about gaining some fat. I was really afraid about fat gains the last years but decided to just sh... on it for one time and see what happens. The results until now are satisfying as I think. I gained about 4kg getting up from 75kg to around 79kg at 1.75m.
Looking forward to the next session tomorrow.
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Old 03-02-2011, 05:16 PM   #2
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Welcome to the forum Lars. Looking forward to seeing you hit your goals and then some!
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Old 03-02-2011, 06:00 PM   #3
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Quote:
Originally Posted by lars View Post

Squat - 100kgx5x3 - 125kgx5x3
Overhead Press (Behind the Neck) - 40kgx5x3 - 57.5kgx5x2/last set 6 reps
Deadlift - 90kgx5x1 - 122.5kgx5x1
Bench Press - 65kgx5x3 - 77.5kgx5x2/last set 6 reps
Pull Ups - 8/8/6 - 5(+10kg DB)/7/6 (last 2 sets with 7.5kg)

I really like the simplicity of your program!!!

SFW!!
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Old 03-02-2011, 07:34 PM   #4
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Look forward to following your log Lars. Train hard!!!
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Old 03-02-2011, 08:01 PM   #5
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Dude!!!!
im subbed.....
SFW


and oh by the way i think you rock... mainly because my youngest son's name is LARS!!!!!
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Old 03-03-2011, 12:20 AM   #6
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Simplicity was one of my intentions. You know like in the KISS acronym. Keep it simple stupid. I guess it's just to easy to get lost with too many exercises and so on.
And btw Lars is a good name for a kid. How old is the boy?
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Old 03-03-2011, 01:03 AM   #7
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I'm glad to read another log that uses kilograms! Sub'd mate.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 03-03-2011, 02:26 AM   #8
lars
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Yeah all the plates here are labeled in kilograms. Some have the lbs also written on them but it is to confusing for me to calculate in the gym. I have a little widget here to convert lbs into kg and such when reading the logs on the laptop. But when using my phone for forum browsing I just do some rough guesses. Why can't 1kg equal to 2lbs?
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Old 03-03-2011, 04:45 AM   #9
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yeah i had a hard time converting frm KG to pounda when i was over in the sand box, everything at the local gym i went to was in KGs.. it was confussing, but oh well just lift the damn weight and that is all that matters...

Oh and the lil guy is 3 and a half...

where are you from Lars?
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Old 03-03-2011, 10:35 AM   #10
lars
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Three and a half? Oh he is still in the terrible two. Between 2 and 22. I'm from southern Germany.

Today's training went nice and smooth. I just figured out that weight training with headphones is not working for me. It was just feeling funny and not right but I cannot explain it otherwise.

Squats:

Warmup:
20kgx10
50kgx10
80kgx8
105kgx3

Working Sets
127.5kgx5
127.5kgx5
127.5kgx7

Overheadpress (behind the neck)

Warmup:
20kgx15
35kgx10
50kgx3

Working Sets:
60kgx5x3
(Have to do them again next week with the same weight. I felt the bar didn't move down enough.)

Deadlift:

Warmup:
20kgx10
50kgx10
80kgx5
105kgx3

Working Set:
125kgx5

Bench Press:

Warmup:
20kgx10
40kgx8
50kgx5
70kgx3

Working Sets:
77.5kgx6
77.5kgx6
77.5kgx7
(Same weight as last time but the form was way better and I put out 1 rep more each set.)

Pull Ups:
With a 10kg DB
7/7/6

Finally I feel my grip strength increasing. Took some time I could feel it today that my grip is closer and I can hold the bar longer.
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